2.4.2019

CrossFit Clout – CrossFit

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Metcon (Time)

“FUnny Bone”

21 – 15 – 9

KB swings

box jump overs

hspu

OH squats (95/65)

Metcon (Weight)

Strength

Pausing split jerk

5×2

63%, 68%, 73% x3 with a 2 second pause in dip and catch

EMOM clean and jerk

3 sets 75%, 80%, 85%

rest minute 4

3 sets 75%, 80%m 85%

rest minute 8

80%, 85%m 90%